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      22 Simple Tips To Help You Lose Weight Safely—They Actually Work

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      Are you tired of constantly trying to lose weight and failing? This is often due to bad desperate decision-making. Yes, we are looking at you bread-hating diets and you torturous Cleanse diet. It’s time to break the cycle and make healthy habits that’ll stick.

      Losing weight by improving your diet and lifestyle is without a doubt the healthiest way to go. All you need is practical tips on how to incorporate simple, easy and healthy choices so that you can not only shed those extra kilos. They’ll help you transform your relationship with food and exercise and embrace a happier, healthier version of yourself!  These tips hold true for most across the board — and they’re theories that you can put into practice today. Let’s get started!

      1. Do Some Aerobic Moves

      Not the Jane Fonda kind, but aerobic exercise. It refers to the exercise you do ‘with oxygen’ (think: cardio), and it used to be considered the best exercise for burning fat, as you use a higher percentage of it for energy. But it’s the anaerobic kind (short bursts of intensity, like HIIT – more on that later) that burn more energy over time.

      2. Burn Brown Fat For Weight loss

      The fat in your body is made up of different colours. Surprised? We know! White fat is the standard fat that stores energy and gathers around your body. Too much of this white fat can cause obesity. Brown fat is a type of body fat that regulates your body temperature in cold conditions. Brown fat also burns calories and generates heat, as does the less potent but more plentiful beige. Regular prolonged cold exposure fires up both helping you to slim down. Turn your air conditioner down to 19 degrees.

      3. Work The Deficits To Slim down

      If you are looking to lose body fat, you’ll need to be in a calorie deficit, explains sports nutrition expert Dr Emilia Thompson. “That means, simply, that you’re burning off more calories through exercise than you’re taking in.” Not a fan of tracking every morsel? Thompson recommends ruling out post-dinner snacks as a low-effort way to stay within your caloric budget and, ultimately, maintain your deficit.

      4. Watch Your Environment

      By which we mean factors that influence you to eat more and move less. This covers everything from eating the leftovers straight out of the pot (portion size) to a commute that consists of walking to your dining room table (sedentary jobs) and medicating a bad mood with an entire box of Astros (stress).

      5. Choose Foods That Keep You Full

      Or satiated. The goal is to choose foods that keep you comfortably full, for a while – and not to the point where you need a nap. The protein-rich yoghurt, fibrous fruit and fatty flaxseed in this breakfast parfait from performance nutritionist Liam Holmes will reduce your levels of hunger hormone ghrelin and raise levels of satiating peptides.

      INGREDIENTS

      150g Greek yoghurt (or a vegan alternative)

      A handful of berries

      1⁄2 banana, sliced

      2 tbsp flaxseed

      METHOD: Dollop half the yoghurt in a jar or bowl. Add half the fruit and flaxseed. Repeat. Eat.

      6. Watch The Junk

      In a Stanford study, we cited subjects who lost significant amounts of weight without counting calories by eschewing processed foods for the whole, real and satisfying kind. Guess what? They ate fewer calories without number-crunching. Quantity and quality both have an impact.

      7. Check Your Intentions

      Ensure that you’re trying to lose weight for the right reasons. If you think you can reduce deep sadness by slimming down or control a scary situation by controlling the number on the scale, that’s anything but healthy and could tip you over into disordered eating territory. Address the emotional issue first.

      8. TRY A HIIT Workout

      Want to torch excess fat in an expeditious fashion? Welcome high-intensity intervals into your weekly workout schedule. Try this no-gear, no-excuses circuit. Warm up, then go hard on each move for 45 seconds, resting for 15 in between. Build up to three circuits, giving yourself a minute after each round to get your breath back.

      01 | Push-up

      02 | Squat jump

      03 | Bicycle crunch

      04 | Close-hand push-up

      05 | Jump lunge

      06 | Bicycle crunch

      07 | Staggered-hand push-up

      08 | Split squat jump

      09 | Bicycle crunch

      9. Drink More Water

      Animal studies indicate that H2O may facilitate fat breakdown, while human trials show that if you drink more, especially before meals, you’ll eat less, as it helps you distinguish thirst from hunger. Another reason to hit your 2L target.

      10. Go Slow And Steady

      Your metabolism slows as you lose weight, stalling progress – or even reversing it. Former contestants on the diet show The Biggest Loser came away burning up to 800 calories per day fewer than average. Why? Because their bodies had adapted by going into starvation mode, doing all they could to cling to fat stores. Go slow and steady: aim to lose no more than 1kg a week.

      11. Axe Keto

      Touted to being the queen of weight loss. Think again. If you’re unfamiliar with “Atkins on steroids”, it’s essentially forgoing carbs (and fun) to get your body into ketosis: a state in which it burns fat for fuel. But once calories are matched, other diets are as effective for weight loss and superior for exercise performance and retaining muscle. Is it really worth forgoing fruit, veg, fibrous grains and beer? Didn’t think so. Should you need more convincing, two words: keto breath.

      12. Say No To Stress

      Stress triggers cravings and may leave you too strung out to buy and prepare healthy foods. It can lead you to eat poorly, mindlessly and irregularly (by disrupting hunger signals) or emotionally. Plus, you lose out on sleep. Dial it down with meditation, yoga or this breathing exercise by Michael Townsend Williams, founder of Do Breathe (dobreathe.com).

      01 | Sit somewhere comfortable and, ideally, quiet (or wear headphones).

      02 | Breathe deeply from your belly and through your nose, feeling the air passing through you.

      03 | Count to five on each inhale and exhale. Repeat three to five times.

      13. Get Some Light

      We kid you not. Yes, we’re talking about the UV kind. The sun’s rays shrink white fat cells, while studies have linked bright morning sunlight exposure to lower BMI because it signals that it’s time for your metabolism to get moving. Meanwhile, vitamin D from sunlight, salmon and eggs stir the fullness hormone leptin. Go for an al fresco brunch, basically.

      14. Stop Overeating

      Just don’t do it. Only eat when you feel physical hunger (gradual and in your stomach), not emotional (sudden and for a specific food). Ask yourself if you’re thirsty or bored. And be sure to stop before you’re full – as opposed to 10 minutes after.

      15. Work Your Quads

      Write this down: One of the two prime movers in a squat, a move that burns the most calories of all the common lifts. Read again, ‘burns THE MOST calories of all the common lifts’. Strength training while losing weight retains and even adds muscle, which raises your metabolic rate.

      16. Be Pro Probiotic

      Yes, the gut. You’ve been there, done that and brewed the kombucha. But did you know that gut bacteria also affect calorie extraction? Grow your own probiotics in your gut by eating plenty of garlic, onions, leeks, asparagus, cabbage and oats. All contain prebiotic fibres that “good” bacteria go crazy for.

      17. Try Tracking

      Pretty self-explanatory, this. It’s not for everyone, but it’s a useful way of monitoring your dietary intake. Whether you use an app or pen and paper, give as much detail as you can about where key health markers – sleep, digestion, mood – are that day. It’ll help you see how lifestyle tweaks are affecting you.

      18. Reward Yourself

      The odd treat (not “cheat”) doesn’t affect your metabolism substantially but can refuel your staying power. But if weight loss is your goal, keep within your deficit, or all that discipline will be in vain.

      19. Eat More Consciously

      You eat more when you’re distracted by screens or music. So, contemplate what’s on your plate with mindful eating: bring your awareness to what you’re consuming, slow down and savour the smells, colours, textures and flavours. Om (nom nom).

      20. Eat More Veggies

      Eating less is hard – so eat more. According to a Penn State study, subjects trained to monitor portion sizes still ate however much was in front of them, but they consumed fewer calories by filling up on low-calorie, high-fibre veg. Devote half your plate to a variety of vegetables and you’re good.

      21. Add Yoga To Your Regime

      Regular practice can support weight loss for reasons beyond a raised heart rate. In a 2016 study, yogis who had lost weight credited the discipline with reducing cravings and stress eating. It’s also been proven to aid sleep.

      22. Get More Zzz’s

      Insufficient shut-eye causes you to sleepwalk towards a bunch of weight loss-sabotaging behaviours: eating bigger portions, selecting food impulsively, consuming more calories and expending less energy overall. It disturbs your hormones and gut bacteria to boot. So, remember: if you don’t adequately snooze, you don’t lose. More

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      Beginners 5K Running Training Plan And How To Crush It In Just 6 Weeks

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      If the thought of participating in a full-fledged running race seems daunting, starting with a five-kay run can be an excellent way to build confidence and ease into the world of racing. Not only does the shorter distance sound more achievable than a 10km or longer race, but 5km runs also tend to attract a fun-loving crowd of runners who value camaraderie over competition. Follow this training plan to go from couch potato to 5km runner in 6 weeks!

      5k Training Plan

      This plan, designed by fitness guru Amy Dixon, will help you build from a walk to running 30 minutes without stopping. Do all walking and running at an intensity level that feels challenging, but comfortable. Feel free to switch the rest day, but make sure you have one full rest day each week. And don’t forget to stretch.

      Getting Started

      Now that you have the plan, let’s look at starting out with a few basic items. Choosing the right gear can help you prevent running-related injuries and ensures the support and comfort you need on your 6-week journey. On your rest days, you can browse through the WH Tech and Gear section which is packed with expert advice, reviews, products and helpful tips.

      Adidas Supernova+

      Nike Dri-FIT Fitness Swift

      Nike Women’s Dri Fit Race Run Vest

      Puma Run High Impact Ultraform Bra

      Aonijie Funky Running Hat

      Salomon 250ml/8oz 28 Soft Flask More

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      This Strength Leg Workout Will Build Strong, Sexy Legs

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      By Rachel CosgroveThe easy exercises in this strength leg workout will reward you with a flat stomach, tight butt and slim thighs so you can rock a skirt with total confidence.

      Carrying extra weight on your thighs? That could point to a dependence on steady-state cardio. To lean out your legs, you need to supplement your slow-and-steady routine with fast-and-furious interval strength training. Along with burning kilojoules, you’ll also be building lean muscle, which sets off a chain reaction that boosts your metabolism, fires up your fat burners and sculpts the lean, toned legs you long for.

      For this strength leg workout, perform 10 reps of each move without resting between exercises. Do as many rounds as you can in two minutes. Then rest for two minutes. Repeat two or three times.

      Time: 30 Minutes | Equipment: A pair of dumbbells (start with four to six kilos and increase the weight as that becomes too easy) | Good For: Legs

      The Strength Leg Workout

      1/ Dumbbell squat to overhead press

      Hold a pair of dumbbells at shoulder height with your elbows bent and feet hip-width apart. Keeping your chest upright, bend your knees and lower until your thighs are at least parallel to the floor (A). As you stand, press the weights overhead until your arms are straight (B). Return to start. That’s one rep.

      2/ Alternating lateral lunge

      Holding a pair of dumbbells at your sides (A), step out to the left with your left leg; bend your knee and sit back to lower into a side lunge, keeping your back flat as you lower the right dumbbell to the inside of the left foot (B). Press through the left foot to return to start. That’s one rep. Repeat on the other side and continue alternating for five reps on each side.

      3/ Straight-leg deadlift with row

      Hold a pair of dumbbells in front of your thighs and stand with your feet hip-width apart (A). Bend forward and lower the weights until your back is parallel to the ground, keeping your back flat and the weights close to your body (B), then bend your elbows and pull the dumbbells up towards your chest (C). Return to start. That’s one rep.

      4/ Dumbbell squat jump

      Holding a pair of dumbbells at your sides, sit your hips back and lower into a squat (A), then push through your heels and jump as high as you can (B). That’s one rep.

        More

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      23 *Stunning* Activewear Sets To Cop Now To Give Your Workout An Oomph

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      Fact: losing the impetus to go workout when your gear doesn’t match or feel good is a *thing*. Enter activewear sets, matching bras and tights that’ll have you feeling your best self while training. Not only will you look good, but you’ll also feel good when moving in high-tech fabrics that look cute and get the job done. We’ve rounded up 23 of our favourite activewear sets, just because.

      But First, Why Is It Important To Invest In Good-Quality Activewear?

      According to adidas, 92% of women find it difficult to focus on their workout when their apparel is uncomfortable. adidas partnered with Associate Professor in Exercise Science and Elite Athlete Physiological Consultant Jason White and Professor Joanna Wakefield-Scurr, head of the Research Group in Breast Health at the University of Portsmouth. Further supported by a global consumer survey, they uncovered the extent of the impact of inadequate apparel. 

      A shocking 58% of women said that they frequently have to stop to pull up their leggings during a workout, whilst almost half (49%) have had marks left on their skin due to tight-fitting apparel. Plus, up to 94% of women are reported to have asymmetrical breasts, which reinforces the critical importance of the correct and supportive fit, as well as adequate performance wear (check out our 19 best sports bras of 2023, if that’s you).

      “From distractions to performance implications, the research and surveys have shown that a large majority of women face issues due to poorly fitting leggings. Whether the leggings are too tight or loose, comfort is a key element to performance, which is why unearthing this research is an important step to support a woman’s participation and enjoyment in all kinds of sport,“ explained Associate Professor Jason White.

      So yeah, choosing the right activewear is pretty darn important, but of course, you still want to be sweating in style. Never fear, our hand-picked selection of activewear sets is here to ensure you’re sorted for 2023 and beyond.

      Activewear Sets For HIIT

      adidas Tailored HIIT Training Set 

      This is one of the workout sets that was created based on the research above, so you’re getting expert-backed gear (on sale right now!).

      Designed with the sporadic movements of HIIT in mind, an integrated internal gripper on the high-rise waistband of these leggings helps minimise your tights rolling down as you jump and run. Meanwhile, the four-way stretch material aims to reduce the feeling of material digging in (don’t you hate it when that happens?) and provides all-round comfort. Plus, this bra’s HEAT.RDY tech and mesh detailing across the front and the open back design maximise airflow, so you’ll feel cool across those high heat and sweat zones.  

      Koko Active Kickstart Set

      Who knew houndstooth could look so chic as workout gear? The shorts feature pockets for storing your keys or phone and the racerback detail on the bra is stunning and shows off your back.

      Burnt Essential Sports Bra And Tights

      A black set is a staple in any workout gear wardrobe and this one will be a fast fave. The sports bra is designed with a long line fit for more coverage so you can feel comfortable wearing it without a shirt. The back of the bra is the real star though; with wide straps and adjustable fasteners so you can customise the fit you’ll get some serious high-impact support.

      The tights, on the other hand, have a thick reinforced waistband so you never have to worry about them slipping while you squat jump or doing a burpee. They’re also 100% squat-proof and designed to flatter all body types. BTW, Burnt is a proudly South African brand, too!

      Under Armour Infinity High Sports Bra and Merdian Print Leggings

      Under Armour nixed the traditional sports bra rules and injected the padding into this bra in a figure 8 pattern. The result? A more aerodynamic fit and a much lighter feel.

      The ankle leggings (perfect for those who are shorter or enjoy a shorter legging) have specially engineered fabric that is super-soft and stretchy. But it’s not that low-support stretch you might first think of, this delivers support and lasting comfort while still being lightweight and breathable. Get ready to smash your push-up PB next time you hit the gym in this kit.

      Activewear Sets For Running

      New Balance Impact Run AT set

      The bra has pockets at the rear for secure storage plus, reflective detailing for those early-morning runs. The tights have pockets too and a beautifully sculpted high waist detail.

      Women’s UA Run Trail Set

      With the winter fast approaching, a crop outer layer and shorts duo is the perfect pick. Both of these pieces are light, ultra-durable, stretchy (thanks to the 4-way stretch fabric) and built to dry fast so you can tackle any trail with confidence.

      The crop is made of super-soft fleece material and has water-resistant woven panels for added durability. Best part? The slouchy funnel neck with drawcord adjust.

      The shorts are made from UA’s updated HeatGear® fabric and have an expandable Speedpocket on the waistband, as well as side bungee lacing for extra storage. You can pack anything you need (even snacks)!

      PUMA Run Ultraform Set

      PUMA is another brand that focuses on developing workout gear with the female form in mind. This set was created for everyday runners. Both the tights and tank feature PUMA’s signature dryCELL moisture-wicking technology for enhanced temperature control to help you remain sweat-free. Plus, these pieces are made with at least 70% recycled material.

      And if you’re wanting to upgrade your kicks, they’ve recently launched the Deviate NITRO 2 Electrocharged running shoe in the pic (matchy-matchy!) It’s super responsive and has a layer of premium NITRO Elite foam for extra cushioning. You can check them out here.

      ASICS Papaya Bra and Tights

      ASICS’ new Gel-Nimbus™ 25 shoe has been one of the hottest releases of 2023 (you can read our review here). But they didn’t just release a gorgeous papaya shoe, we got a stunning matching set, too!

      The Accelerate Bra is a high-support running bra (goodbye movement!) that has a soft lower band (goodbye squished back skin!) and a cross-back design with adjustable straps so you can tailor your fit (goodbye awkward uni-boob!).

      The high-waisted tights are supportive, soft and stretchy in the best way and they’re quick-drying so you don’t have to stress about sweat marks. They also have a phone pocket at the back that’s sweat-resistant and bounce-limiting.

      Activewear Sets For Strength Training

      Under Armour Crossback Low Sports Bra and HeatGear® Leggings

      Under Armour asked real women how they could make UA bras even better, and then they made it happen! This one is built for light-support activity and has removable cups with perforations for better shape and breathability. And the tights have ergonomic flatlock seams to give you a comfortable, chafe-free fit. Both pieces are made with anti-odour tech which prevents the growth of odour-causing microbes. Cheers, stinky workout gear!

      Oh, and those trainers you can see in this pic, those are Under Armour’s new Flow Dynamic trainers and the WH team tested them out. We absolutely loved them and you can read our review here.

      2XU Racerback Crop and Compression Tights

      This set gives major Legally Blonde vibes and we’re here for it. We’re also here for the quality fabric and tech in these pieces. The medium-impact crop has been designed to prevent bounce and is perfect for your gym training sessions and even short runs and spin classes.

      Meanwhile, the compression tights are all about body-sculpting magic with no side seam construction, an extra high waistband and ultra-matte, anti-pill SLX fabric. The real star though? These tights have a mild graduated compression fit for increased circulation for improved recovery and reduced muscle stiffness post-exercise. We love when our workout gear works hard!

      Burnt Milan Sports Bra and Istanbul Tights

      Burnt is a local brand that has taken SA by storm and we can’t get enough of them! The Milan sports bra is their best-selling bra of all time and for good reason, too; it’s supportive, moisture-wicking and breathable. As if that’s not enough, it’s also double-lined and has removable cups.

      And the tights live up to the high praise of this sports bra as well. Burnt promises they are 100% squat-proof with zero transparency which means you don’t have to worry about anyone seeing your underwear through your tights (we’ve all been there). They’re also engineered to sculpt your legs and have a pocket for your keys or gym card.

      N3YH Sage Blossom set

      We love an understated yet bold item and these pieces do just that. With just enough colour to give you a sense of style while you deadlift, this pairing wants you to mix and match items for mimosas, farmer’s markets and downward dogs.

      Livv Activewear Snakeskin print set

      Gold-flecked snakeskin just screams luxe while being as hardworking as you are in the gym. Scrunch detail in the rear accentuates that butt you’ve been working so hard on and the high waist is just *chef’s kiss*.

      The Lot Outline Active Set

      Um, at R440, you can’t really get a better deal than this activewear set. The outline detail sculpts and creates shape.

      Activewear Sets For Yoga And Pilates

      Puma Studio Trend Set

      The soft materials will have you lounging around all day and supports through sweaty sessions with moisture-wicking tech. And just look at how beautiful it is?

      Motherkind Cross-Over Active Wear set

      Flattering halter neck detail? Check. High-waisted pants with drawstring so nothing comes undone? Check. Feeling like you can take on the world? Check, check, check.

      Bacon Bikinis Activewear set

      Think: soft, lush fabric that sits high at the waist and supports the bust. What’s not to love?

      DailyFriday Seamless yoga set

      If you’re working hard during your yoga sesh, you can’t go wrong with a pair of shorts. This detailed set includes flattering criss-cross shapes across the torso, so you’ll just feel your hottest self, while pivoting from horse to skandasana.

      Me and the Sea Earthy Twig set

      Find your flow with this gorgeous set of flowers that crawl up the legs. These pieces are individually cut, so your pair will be totally unique, plus the tights are double-lined (nothing showing when you bend down, woohoo!).

      adidas Collective Power TLRD Impact Luxe

      This bra, which was specifically created to flatter and support women of different sizes, is still available! Plus, it comes with gorgeous pink yoga leggings.

      Nike Zenvy and Indy

      The Nike collection creates pieces that seamlessly coordinate and match each other. Plus, Nike’s gone sustainable, with at least 50% of the product made with recycled nylon fibres. Big win.

      H&M softmove™ set

      Functional fabric helps to wick away moisture from your skin and SoftMove™, a supersoft, functional fabric that is lightweight and provides extra freedom of movement. Plus, that buttery fabric… *swoon*.

      Mr P Checked set

      This cropped bra with eyehole detail is good to go for coffee dates or the gym. The checked pattern is different without screaming you’re about to throw down at the weights.

      Kelleigh Korevaar

      Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town.

      Michelle October

      Michelle is a freelance writer at WH, passionate about all things health, fitness and mental wellness. She’s also an avid surfer and recently discovered skateboarding as a viable means of transport. Skate dates, anyone? More

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      Ultraboost Light Unveiled As The Latest Innovation From adidas Running

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      The South African Marathon season is approaching fast. With the Two Oceans Ultra and Half Marathon scheduled for Saturday, 15 April and Sunday, 16 April 2023 respectively.

      Running is booming in our country, and, along with a huge increase in runners – by more than 10% since the 2020 lockdown, the tech in running shoes is forging ahead.

      One of the heroes of the new evolution of running-specific shoes is the BOOST cushioning from adidas. This month adidas unveiled the latest member of its most iconic running shoe franchise – the Ultraboost Light. Testament to their constant strive to take innovation to the next level, and in response to consumer feedback, the new Ultraboost Light has a ground-breaking new material at its core – Light BOOST.

      Marking a decade since the introduction of BOOST technology, the new and improved Ultraboost Light benefits from 30% lighter BOOST material. Resulting in a performance running shoe designed to offer epic energy, plush cushioning, comfort and responsiveness.

      Taking runners’ experiences to the next level, the all-new Ultraboost Light also includes:  

      A redesigned Linear Energy Point (LEP) found on the sole of the shoe reworked to optimise responsiveness and work in harmony with the new Light BOOST material. 

      PRIMEKNIT+ upper for an adapted fit that provides breathability and comfort.

      Continental™ natural performance rubber instils confidence in traction for all weather conditions.  

      A 10% lower carbon footprint* compared to previous versions.

      The new Ultraboost Light launches in a white colourway, featuring solar red and core black detailing. It is now available from adidas concept stores countrywide, online at adidas.co.za and on the adidas app.

      To celebrate the 10th anniversary of BOOST technology, adidas is also revealing a special edition version of the adidas Ultraboost Light with a dedicated colourway. The 10th-anniversary edition comes in a primarily black colourway, with black and yellow detailing. The same design that was found on the first-ever adidas silhouette with BOOST technology, the Energy Boost.

      Follow the @adidasZA #ULTRABOOST conversation on Instagram for more information. More

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      Is This Really The World’s Most Comfortable Running Shoe?

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      Earlier this year, Asics launched the Gel-Nimbus™ 25 – the latest iteration of their Gel-Nimbus running shoe series – with a bold claim: “the most comfortable running shoe, as tested by runners”. That got our attention.

      What Asics Had To Say

      The Gel-Nimbus™ 25 contains PureGEL™ technology, which is designed to absorb shock and, according to Asics, creates the softest landing to date. Other notable features are the addition of Asics’s FF BLAST™ PLUS ECO cushioning foam, which is made using 20% bio-based material from renewable sources, and the stretchy, breathable knit tongue and collar.

      Independently Tested

      It took the Asics design team 18 months to come up with a running shoe that they believed could be called the “most comfortable”. They then handed it over to Dr Chris Bishop, a podiatrist and biomechanist at The Biomechanics Lab in Australia for testing. He designed a test to pit to the Gel-Nimbus 25 against three competitor shoes, as well as the Asics Gel-Nimbus 24. He recruited 100 runners – 52 men; 48 women – to take part in the eight-week study, which involved running on a treadmill for three minutes.

      All the shoes were disguised, so study participants had no idea which shoes they were wearing. After reviewing the study participants’ ratings across various categories, Dr Bishop concluded that, “Comfort is a perception factor which is not a biomechanical variable and it’s not the same for every individual. However, the results of this study were conclusive: the GEL-NIMBUS™ 25 was statistically the most comfortable running shoe tested.”

      WH Tests The Asics Gel-Nimbus™ 25 Running Shoe

      Intrigued by the lab results, Wanita Nicol took the Asics Gel-Nimbus 25 for a test-run under less lab-controlled, more plot-twisty conditions: South Africa’s roads.

      First Impressions

      The first thing I noticed, out of the box, was that the Asics Gel-Nimbus 25s felt a lot lighter than they looked. They’re actually quite broad and chunky looking, but this doesn’t translate into added weight. The next thing that jumped out at me was the tongue – it’s stretchy, perforated and a lot spongier than I’m used to. I find that running shoes sometimes squash the bridge of my foot and this tongue design prevents that from happening. When I read up about the shoe, I saw this was a key design feature – and the perforations I noticed are for ventilation.

      Fit

      The toe box is not as wide as I was expecting from the look of the running shoe, but it also wasn’t cramped – my toes had plenty of space to flex and move. (That said, I have narrow feet.) This snug fit also meant that my foot didn’t slip inside the running shoe, which can cause blisters. There’s a really nice, cushioned collar that prevents chafing and the laces – which are long and also have a good stretch, preventing them from digging into the top of your foot – have extra eyelets that you can use to create even more stability.

      Stability

      Speaking of which, the Asics Gel-Nimbus 25 has a broad base for a running shoe, making it feel really stable. That higher collar that wraps around your ankle also made me feel more secure.

      Grip

      The sole felt nice and grippy on the road and gravelly pavements, although I haven’t tested it in wet conditions.

      Versatility

      When you’re forking out a lot of money on a running shoe you may want to use it for different things. The shoe looks really good – on the run and with jeans. In fact, walking around the mall, I had a random stranger say, “I like your shoes!” and when a sports shoe passes the random-stranger test you must know it’s giving style! But as for other sports, this shoe feels, to me, like a road running shoe, end of story. I would not take it offroad – even just running over small stones, I could feel them right through all that cushioning (of course, I could just be long-forgotten royalty ala The Princess and the Pea). And while the base is broad and stable, I wouldn’t feel comfortable doing a functional workout in them with all that cushioning.

      Speed

      Sometimes you put on a running shoe and you feel like you just want to run as fast as you can. This is not that shoe. However, I felt like I wanted to keep going. I did my usual loop around the neighbourhood and as I neared the end, I still felt fresh and like I could go around again. I found it very easy to maintain a steady pace.

      Comfort

      And now for the big one – the Asics Gel-Nimbus 25 feels like running on marshmallows. The landing is so soft and pillowy, I didn’t feel any of the jarring sensation I sometimes feel as I start getting fatigued and I had none of the pain in my joints that I sometimes feel as a result. The fit is correct to size, so I didn’t ever feel that my toes were knocking against the front of the shoe or that my heels were slipping out of it. There was no painful chafing and no annoying bite of a lace or any other part of the running shoe. The only bit of discomfort I felt was that my feet felt a bit toasty, which I suspect might be welcome in winter when they typically feel like ice blocks on early-morning runs.

      A Running Shoe For People Who Hate Running

      So, the Asics Gel-Nimbus 25 is comfy. But who is it for?

      My take:

      I think it’s a good running shoe for people who hate running. From experience, I hated running until one day I put on a pair of shoes that cushioned my landing and took the pain out of the experience. I feel this shoe could be that gamechanger for other reluctant runners. It’s also good for recreational runners who just want to enjoy going for a jog and maybe run further but aren’t chasing a fast time.

      A more serious runner weighs in:

      While I – nowadays – enjoy running, I don’t run far and I don’t run particularly fast either. So, I asked my friend Amy (@‌amy_hoppy on Insta), a triathlete and half-marathoner, what she thought of the Asics Gel-Nimbus 25. Here’s what she had to say:

      “The Asics Gel-Nimbus 25 shoes are a slightly wider iteration of the 24, meaning greater comfort in the toe box for wider feet like mine. I love the new stretchy tongue and really enjoyed the comfort of the new foam configuration. It’s a shoe you can comfortably wear all day (I’ve tested that) and is ideal for LSDs (Long, Slow, Distance – i.e. your long weekend runs). It’s not a speed shoe (for short, sharp distances), but a good 21km+ and marathon shoe and everyday runner’s training shoe. Their comfort means that two-hour+ long runs won’t feel as taxing on your body and feet.”

      Price

      The Gel-Nimbus™ 25 goes for R3 499 at asics.com. The women’s sizes start at UK3 and go up to UK10, with half sizes available up to size 9.

      Asics Gel-Nimbus 25 | Papaya

      Asics Gel-Nimbus 25 | Indigo Blue

      The Verdict

      The Asics Gel-Nimbus 25 is a very comfortable running shoe. Is it the most comfortable in the world? I’d have to test a lot more shoes to make that call, but of the shoes I have tested, it’s certainly high on the list. Is it worth the price? If a jarring landing is holding you back from pursuing your running dreams, then I would say yes. And if you usually spend this amount of money on a running shoe, this one is worth checking out More

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      You Need To Try This 45-Minute Stationary Bike Workout!

      by

      If you’ve ever been to a spinning class, you know that the 45-minute interval ride will leave you high on endorphins and drenched with sweat, not to mention help you burn between 1,673 and 3,347 kilojoules (depending on how hard you ride, of course).

      But if you aren’t fortunate enough to get into one of the packed gym classes, you can still try this 45-minute spinning-inspired workout, designed by Flywheel Sports creative director Danielle Devine-Baum, to spin on your own. Just crank the playlist below—striving to pedal to the song’s BPM (beats per minute) unless otherwise indicated—and get riding.

      Spinning Class Necessities

      Ciovita Apex Cycling Shorts

      adidas Microfiber Towel

      Camelbak Podium Chill Race Edition

      Hey Siri, please play…

      Song #1: “Everybody Wants To Run The World,” Tears For Fears

      Flat road, time to warm up! Ride around 112 BPM. On a scale of one to 10, you’d be around a three. Once the song’s chorus hits, speed up each time. Halfway through the song, add a bit more resistance as your body starts to feel warmer and your muscles get ready to work.

      READ MORE: 5 Absolutely Insane Body Benefits Of A 40-Min Spin Class

      Song #2: “River,” Eminem [Feat. Ed Sheeran]

      You’re still warming up, but at this point, you’re getting into the ride. The speed is 90 BPM.  If you were running, you’d be at a jogging pace. On this song, alternate between second position (butt off the seat, hands on the front bar), third position (butt off the seat, hands on top of the side handles), and the saddle (butt in seat) while maintaining the speed. Two times during the song, increase your speed. Your resistance here is, on a scale of one to 10, around a four. By the end of this song, you should be sweating a bit!

      Song #3: “Walking In Memphis,” Marc Cohn

      You’re on a hill. On a scale of one to 10, your resistance is around a six. Your speed is 65 BPM. Each time the chorus hits, speed up your pace. You should feel slightly breathless on these intervals. On the first two, use third position when you push. On the last one, challenge yourself to push as hard as you can in the saddle.

      Song #4: “Work R3hab Extended Mix,” Rihanna [Feat. Drake]

      This is a slow, flat incline ride. Your speed is a 100 BPM. On a scale of one to 10, even though it is a rather flat road, you’re around a five on the resistance. Start in the saddle and then hit second position, focusing on stabilising the core. When you hit the saddle, speed up. Repeat this four times during the course of this song.

      Song #5: “Fallen Empires,” Snow Patrol

      This is a light hill. Your speed is a 74 BPM. On a scale of one to 10, start lighter than you want to at about a four on the resistance. Every 30 seconds, add a bit more resistance. By the end of the song, you should barely be able to hold your pace at 74 BPM. Alternate saddle and third position with every resistance change.

      Song #6: “Changes,” 2PAC

      Now you’re on a heavy hill. Your speed is a 55 BPM. Start in third position. Leaving the resistance high from the previous song, slow your legs down. You should be at around an eight on your scale of one to 10 resistance. It’s going to get really heavy. Each time the chorus hits, speed up as fast as you can through the resistance. If you find that your legs want to go faster than 55 BPM when you’re not on the chorus, add more resistance right away. This should be thick and challenging. Sit when you feel you need, then come out. Your power is in third!

      Song #7: “Gold Dust (Extended Mix),” Galantis

      This is a flat to a hill. Your speed is whatever you want! Take the resistance down while you’re in the saddle. The speed of the music is 128 BPM, but take a moment to ride lighter and hydrate. Once you feel ready, start to speed up as close as you can to the rhythm. Toward the end of the song, take the resistance to a five out of 10, come to third and ride the hill at 65 BPM.

      Song #8: “Silver Springs,” Fleetwood Mac

      Now you jog. Your speed is 88 BMP. Starting in the saddle, close your eyes, take a moment, and just ride. You’re riding at about a six on your scale of one to 10. Find third position when you’re ready. When the chorus hits, hit the saddle and go all out. Push as hard as you can. Repeat until the song ends.

      Song #9: “O.P.P. (Re-Recorded),” Naughty By Nature

      This is a light flat. Your speed is 98 BPM. On your scale of one to 10, you’re at a four. Starting in the saddle, just ride and find your breath. This song is about big changes in resistance. When the chorus hits, add as much resistance as you can while still holding your speed. When the chorus ends, take it off. Feel free to use second position when it feels good to come up.

      READ MORE: 5 Workouts That Burn More Kilojoules Than A Spin Class

      Song #10: “Thunder Road,” Bruce Springsteen

      Last song, last hill! Your speed is 70 BPM. Out of your 10, find a seven. Take the first half of the song to ride in third and notice how your body feels; energized and strong. As the second half of the song approaches, take a seat and start to remove resistance little by little. Take the last 60 seconds of the song to put your head down and push as hard as possible right to the finish line!

      You might also like Which Cardio Is Better for Your Body: Cycling or Elliptical Training?

      This article was originally published on www.womenshealthmag.com More

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      Try This Quick And Effective Workout When You’re Seriously Busy

      by

      At loggerheads with your busy schedule? Like many women today, trainer Stacie Clark is juggling a career, family and social life, all of which doesn’t leave much time for working out! So, in keeping with her mantra – “burn kilojoules, not time” – she creates quick and effective workout routines that are pretty much excuse-proof and work like a charm.

      Can you believe she’s forty-something with two kids?! Also, Stacie can’t be bothered with fitness and diet fads; instead, her approach focuses on functional strength training, which uses exercises that mimic real-life movements (think squatting down to pick up a washing basket or hoisting hand luggage into an overhead compartment on a plane) and engages multiple muscle groups at once to maximise results.

      The seven moves here in this quick and effective workout are a taste of her method for scoring an amazing lean, toned, fit body.

      Time: 20 Minutes | Equipment: Dumbbells & Medicine Ball | Good For: Total Body

      1/ TRACK-START DEADLIFT

      Many women neglect the muscles on the back of their body. Get a brand-new rear view with this move, which concentrates on toning your hamstrings and glutes.DO IT: Place a dumbbell on the floor in front of you and stand with your right foot a few steps in front of your left. Bend both knees, keeping your right knee over your ankle. Lower to grab the dumbbell by both ends, keeping your chest lifted (A). Press through your right heel to straighten your leg, raising your left leg into the air behind you (forming a T shape with your body) and lifting the weight off the ground, arms straight and directly under your shoulders (B). Slowly lower your body back to start. That’s one rep. Do 10 to 12, then switch sides and repeat.

      2/ ROPE CLIMB

      Some ab moves don’t fully engage your obliques; others completely neglect them. This one recruits your entire core to cinch your waist with every reach.DO IT: Sit on the floor, knees slightly bent, and lean your torso back. In one motion, reach your left arm up and across your body while lifting your right foot and glute off the floor (A). Slowly repeat on the other side (B). That’s one rep. Do 12 to 15.

      3/ PLANK TO POP-UP SQUAT

      A twist on one of the most effective body-weight exercises there is: the burpee.DO IT: Start in push-up position, hands under your shoulders and legs extended, body forming a straight line from head to heels (A). Brace your core and jump your feet outside your hands, then quickly lift your chest and hands so that you’re upright (B). Reverse the movement to return to start. That’s one rep. Do as many as you can in 60 seconds.

      Quick tip: This move reinforces proper posture and form – something most women lose during quick, dynamic exercises. Focus on keeping the movement controlled.

      4/ REVERSE LUNGE WITH FRONT RAISE

      Reverse lunges activate your glutes, while raising your arms sculpts your abs. Doing them together makes it more challenging and effective.DO IT: Hold a pair of dumbbells at arm’s length at your sides (A). Keeping your chest tall and shoulders back, step one foot back and bend both knees to lower into a lunge, while simultaneously raising the weights in front of you to shoulder height, keeping your arms straight (B). Press through your front heel to return to start. Repeat on the other side. That’s one rep. Do eight to 10.

      5/ REACH-OUT PUSH-UP

      This subtle tweak on the classic push-up recruits more of your chest muscles with every rep.DO IT: Place your hands on the floor under your shoulders and extend your legs behind you, so your body forms a straight line (A). Reach one hand 30cm to the side and bend both elbows, lowering your chest towards the floor (B). Return to start; repeat on the other side. That’s one rep. Do eight to 10.

      Quick tip: Keep your core tight to prevent your hips sagging when you reach.

      6/ CHANGEUP SPLIT HOP

      Dynamic, multi-directional exercises like this build power and agility, improve balance and dial up the kilojoule-burning potential of any workout.DO IT: Stand with your feet slightly wider than shoulder-width apart, knees bent and hands raised in front of your chest (A). In one motion, jump and rotate 90 degrees to the right, bending both knees into a lunge as you land (B). Jump back to start. That’s one rep. Do as many as you can in 30 seconds. Switch directions (rotate to the left) and repeat.

      7/ OBLIQUE CRUNCH WITH BALL

      No easy button here! Your shoulder blades have to stay lifted off the floor the entire time (which engages your abs fully throughout the move).DO IT: Grab a light medicine ball and lie on your back. Raise both knees over your hips and place the ball between them. Raise your right shoulder and bring your right elbow to the outside of the ball; hold it in place while extending your right leg out in front of you (A). Pause, then return to start and repeat on the other side (B). That’s one rep. Continue alternating for 10 to 12 reps.

      Quick tip: Concentrate on keeping your hands behind your head, with your elbows out wide, during the entire set. More